Nzira Yokuti Uwane Dzimwe Fiber MuDye Renyu
Fibha inokosha kune vose, asi inonyanya kubatsira mukushuga kweshuga . Hazvisi zvekuti kudya kwepamusoro-soro kunoderedza dambudziko rako rekukura nechirwere cheshuga uye chirwere chemwoyo , zvinogona kukubatsira iwe kutarisa chirwere chako cheshuga. Kusarudza zvakanyanya-fibhi zvingaita kuti vamwe vashandise, asi kana wakaziva kuti swa swa chii, unofanira kuwana kuti hazvisi nyore chete (uye zvinonaka) asi zvinowedzera kuzadza.
Ndeapi Fiber Inodiwa Iwe Unoda?
Nyanzvi dzinokurudzira kuti vakadzi vanodya zvishoma magiramu 25 e fiber pazuva uye varume vanodya maseregiramu makumi mana. Nezvo izvo zvingaita sezvinongoita zvakawanda, kiyi ndechekuita kuti fiber yakasarudzwa yakakwirira mumazvokudya zvako zvose nekudya.
Fiber-Rich Rich Zvokudya Zvisarudzo
- Zviyo zvese zvezviyo uye zviyo . Zvose zviyo zvinogona kuva imwe yenhengo dzako dzekutanga ne fiber uye nechikonzero chakanaka. Mbeu dzakanatswa dzinobvisa bhangi (chikamu chezviyo zvine fiber). Sezvo zvokudya zvakawanda zvezviyo zvinowanzova ne "zviyo-zviyo" sarudzo, iyi ndiyo nzvimbo yakanaka yekutanga. Panzvimbo yechingwa chenguva dzose, tora 100% chingwa chakazara-gorosi, panzvimbo yepasita yenguva dzose, zvitoro zvepasta yakazara. Kuti uve nechokwadi chokuti uri kuwana zvakanakisisa-zvigadzirwa, svai mavara. Chibage chakazara (eg gorosi rose) chinofanira kuva chekutanga. Semuenzaniso, chingwa chegorosi chinofanira kuva neupfu hwegorosi sechikamu chekutanga chekutanga.
- Mucheka weBrown nemamwe mbeu yose . Kunyange zvazvo "kushandiswa" zviyo zvakakwana, zvakadai sechingwa uye pasta, zvinosarudzwa nyore, zvimwe zviyo zvose zvinogona kutora zvakanyanya (kureva kuzvitenga uye kuzvibika iwe pachako). Kune zviyo zvakawanda zvakakwana kusarudza kubva ipapo izvo zvakasiyana-siyana zvinogona kuva chikamu chemufaro. Brown rizi, quinoa, oats, bulgur, uye bhari zvinongova zvishomanana zvezviyo zvose zvaungaedza. Vapfekedze sechidimbu chedivi, kana kuti muedze muvhareji kana soup.
- Mbeu dzakasimwa nemaperesi . Masango, zvakadai semhontshisi, peas, uye lentils zvimwe zvezvokudya zvepamusoro-fiber kunze uko. Ichokwadi, hafu yekapu yekushumira yehairi yakabikwa inopa 8 gramu ye fiber! Mhondi yakakaniwa yakanaka, kana kubika kubva kune yakaomeswa. Ikozhe nyuchi mumucheka wenyuchi, zvakadai se hummus, kana kuti kuwedzera kune zvingwa zvekudya, zvakadai sejinga Joes kana tacos.
- Michero nemichero . Kuwedzera michero nemiriwo kune imwe nguva yekudya uye zvokudya zvinonaka ndiyo nzira yakanakisisa yekutora fiber yakawanda mukudya kwako. Nokuda kweiyo yakakura zvikuru fiber, siya ganda, kana zvichibvira. Miti yakabikwa, yakazara nemafuta-fuma yakawanda inotakurwa nefiber - ivaichengetedze mufiriji yenyu uye muchava nayo gore rose.
Wedzerai fiber yako kudya zvishoma nezvishoma kuti urege kunetseka. Imwai makirasi 6 kusvika ku8 masikati zuva rega kuitira kuti zvinhu zvifambe.